Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Dumbbell Presses and Rows then Row, Push Press and T2B

By | | , , , ,
Comments Off on Dumbbell Presses and Rows then Row, Push Press and T2B

8 rounds of

  • 8 – 10 x Seated Dumbbell Press
  • Rest 30 seconds
  • 4 – 5 x Barbell Rows
  • Rest 90 seconds

Increase weight until you cannot complete the max number of reps.  Then stick with that weight for the rest of the workout.

Then AMRAP in 15 mintues of

  • 10 Calorie Row
  • 10 x Push Press @ 95lbs
  • 10 x Toes to Bar

Results:   Dumbbell Press 10-12-14-16-16-16-16-16kg.  Barbell Rows – 80-95-105-115-120-120-120-120lbs.  Metcon – 4 rounds plus 5 reps.

Thrusters then Thrusters, Snatches and Toes to Bar

By | | ,
1 Comment

This is a combination of two different Crossfit mainsite WODs.

Warm up with 3 rounds of

  • 3 x Pause Front Squats
  • 3 x Strict Press, hold 2 seconds at top of press

Then 5 rounds of

  • 5 x Thrusters

Rest as needed per round, work up to a heavy set.

Then for time 22-18-14-10-6-2 of

  • Dumbbell Thursters @ 14kg
  • Alternating Dumbbell Snatches @ 14kg
  • Toes to Bar

As recommended by the WOD description, use light weights for the metcon to increase intensity.  Should be able to cycle through the WOD quickly.

Results:  For the Thrusters (started with the weights in a rack) 95-115-120-125-130lbs, split the last round into 3 and 2.  Metcon in around 12 minutes (messed up starting my watch  so missed most of the first round… added 2 minutes to compensate).

Handstand Work then DUs, Ring Dips, Situps, Deadlifts

By | | , , , ,
Comments Off on Handstand Work then DUs, Ring Dips, Situps, Deadlifts

Take 20 minutes and work on Handstands… free standing handstands, handstand hold, plate walks, etc.

Then AMRAP in 20 minutes

  • 20 x Double Unders
  • 20 x Situps
  • 20 x Double Unders
  • 20 x Ring Dips
  • 20 x Double Unders
  • 20 x Deadlifts @ Bodyweight

Results: Handstands going OK.  Spent most of the time just trying to do a freestanding handstand.  Finished with 2 x 30 second handstand hold against the wall.  Metcon  3 rounds plus 47 reps.

Strict Press, then Row, Dumbbell Push Pres

By | | , , , ,
1 Comment

Based on CF Invictus WOD from today.

Every 3 minutes for 15 minutes

  • 2 – 4 x Strict Press (only increase weight if you can complete all 4 reps)

Then for time

  • 250 Double Unders
  • 40 x Single Arm Push Press @ 16kg per hand (hold both dumbbells in front rack/at shoulders, do 10 reps with one arm, 10 with other arm, repeat for 40 total reps)
  • 30 x Pullups
  • 20 x Burpees

Results:  Strict Press 105-115-125-130-130lbs.  Metcon in 9:51.